WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Squat Clean Strength

    Build to Heavy Double 

  • Hold on Workout

    AMRAP’7
    10cal ski
    10 Squat clean 45kg
    10 bar facing burbees

    Rest 4min

    AMRAP’12
    10 GTOH 45kg
    30 DU
    15 T2B

    Tulos: Molempien amrappien yhteenlasketut toistot.

  • High Hang Snatch, OTMx8 Strength

    HIGH HANG SNATCH (AT THE 0:00)
    On the Minute x 8:
    High Hang Pausing Snatch
    Set #1 – 2 Reps @ 60% of 1RM Squat Snatch
    Set #2 – 2 Reps @ 60% of 1RM Squat Snatch
    Set #3 – 2 Reps @ 65% of 1RM Squat Snatch
    Set #4 – 2 Reps @ 65% of 1RM Squat Snatch
    Set #5 – 2 Reps @ 70% of 1RM Squat Snatch
    Set #6 – 2 Reps @ 70% of 1RM Squat Snatch
    Set #7 – 1 Rep @ 73% of 1RM Squat Snatch
    Set #8 – 1 Reps @ 75% of 1RM Squat Snatch

  • Assault bike / Row interval workout Part II Workout

    With an Assault AirBike or with a rowing machine

    0-10 min = 10 x 30 on : 30 off (seconds)
    --REST 2 min--
    12-20 min = 8 x 40 on : 20 off
    --REST 2 min--
    22-30 min = 8 x 45 on : 15 off
    --REST 2 min--
    32-40 min = 10 x 30 on : 30 off

    Your score is the total amount of Calories

  • Warm-up Workout

    Foam Roll Anything Sore 3min

    1min rounds no breaks: First four to stop get assigned to Curve Teams.
    Jumping Jacks
    High Knees
    Leopard Crawl 4steps <----> 4 Steps
    Crab Under Switches
    Burpees
    Plank

    Then Set up Equip.
    Need: TRX, (2) KB's 24kg max, Mat

  • Run & strength Strength

    75 min

    A. Run for 50 min
    48.00, 7.1 km
    138/151
    6.47/6.01 min/km

    B. For quality:
    10 - 8 - 6 - 4 strict pull ups
    10 - 8 - 6 - 4 strict dips
    4 x 15 leg raises

    C. 5 min walk

  • 8.8.2020 WOD Workout

    3 Rounds For time:
    Row 500/450m
    18 Toes to Bar
    200m Run
    Rest. 2 min Between rounds.

  • TTP Strength 19.12.2016 week 5/6 Strength

    135 min
    WU for 10 min
    Skill: BMU practice for 35 min
    W/band
    BMU fb. 1, 3, 2, 2, 2
    BMU fg. 2 2 2
    = 16 :)

    1.Weightlifting

    A. Suggested snatch warm up
    A. Slow pull snatch + snatch 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 35 / (37.5) 37.5 37.5 / 40 40 40 / 42.5 42.5 42.5 / (45) 45 45

    B. Clean and jerk – not done

    2.Strength

    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 4 @ 82.5-90%. Start at low end of the % range and add load each set to build towards the high end (if possible)
    A2. Strict press – 5 x 4 @ 77.5-85%
    27.5 30 31 32 32
    A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA
    10 8 2x6x2.5 kg

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Extra lunch Workout

    4 Rounds (3 min rest between)
    8 Front Squat (FS)

    100 push-ups for time
    7:29

  • Back squat 10 RM Strength

    10 reps max weight back squat